WOD 2/24/14
8 Minutes of Shoulder/Wrist/Thoracic/OH/Ankle/Hip/Lumbar Mobility
A- WU- 2 Minutes Max Reps Double Unders + 2 RNFT of: 10 Each PVC Power Snatch/OHS/BTN Snatch Grip Thruster/Power Snatch
B- Power Snatch- 3@65/70/75/80/80/83/83% of 1RM; 60-90 Seconds Rest Between Sets -15 Minute Cap
C- Olympic Squat- 5@65/70/75/80/80% of 1RM; 60-90 Seconds Rest Between Sets – 15 Minute Cap
D- Tabata- Row Calories
E- 2 Rounds of: Max Continuous Push Ups; 2-3 Minutes Rest
http://youtu.be/V1VxwVEH-ME
Funny video on signing up for the open. He left out another reason to not sign up, if your gonna have surgery. Lol.
For those who don’t know who this guy is it is dan bailey and he is a games athlete. In this video he’s acting as his alter ego Danny broflex. He isn’t really like this in real life.
Wow Dariel…for a second there, I thought this was a real person 😉
Also, the propoganda surrounding the open and having people sign up has gotten slightly out of control- all the articles, posts, images, death threats, etc…is there a conspiracy behind all this, is it a ploy for more money…it’s starting to freak me out about. I mean, I signed up..but now I’m actually seeing all this and I’m like, “Wait a second..what’s going on here..” Anyone else?
Heads Up everyone,
We will be hosting the opens WODs on Sundays this year. Be sure to sign up for any heat listed on sundays.
Friday nights we will sampling the WODs
OLY
A- WU- 2 Minutes Max Reps Double Unders + 2 RNFT of: 10 Each PVC Power Snatch/OHS/BTN Snatch Grip Thruster/Power Snatch
B- Power Snatch- 3@65/70/75/80/80/83/83% of 1RM
46/49/53/56/58
C- Olympic Squat- 5@65/70/75/80/80% of 1RM
107/116/124/132
D-High Pull
3@80/85/90%
56/60/63
OLY WOD at 5 with Andrea!!
Warm Up 3 min DU – 60something + PVC Snatch drills
Snatch 3/3/3/3/3/3 @ 28/30/32/34/36/36/38/38k
Oly Squat – 5/5/5/5/5/5 @ 125/135/145/155/155
Snatch Pulls 3/3/3/3 @ 38k
A) 2 Min Max Reps Double Unders – 133
2 RNFT of: 10 Each PVC Power Snatch/OHS/BTN Snatch Grip Thruster/Power Snatch
B) Power Snatch – 3rep @ 45/85/95/105/105/105/115/115/95
-working on form, need to get more upright before initiating the pull… also widened my grip a bit more, going to play around with that some more
C) HBBSQ – 5rep @ 95/165/175/185/195/195
-Dariel & Anthony offered some great cues here, will be working on toes pointed more forward and tracking my knees out, probably forever
D) 2Rds – Max Continuous Push Ups – 62… then 23
E)Tabata – Row (Calories) – 8/8/7/7/7/7/7/8
2/24/14
A- WU- 3 Minutes Max Reps Double Unders= 200 (75% RPE)
B- Power Snatch- WU- 5@20/3@45/50 + WS- 3/3@56=70 + 3@60=75/64=80/66kg=83%
C- BTN Jerk- 3/3@70=70 + 3@75=75/80=80/83kg=83%
D- Front Squat- 5@175=65/185=70 = 4@195=75 + 3/3@80=210 = 2/2@220lb=85%
E- Strict Muscle Up/Strict HSPU/Pistol- 10 Sets of 3 NFT (19:07 made it through 5 rounds of Strict MU + 7 Rounds of Strict HSPU/my mu’s,hspu’s and Pistols felt great all things considered)